Early Afternoon:
A1. 500m row, easy
A2. General Warmup
B. Overhead Squat, 1RM
185-205-215[F]-215-225
C. 100 Power Snatch, 75#
Time - 7:43
Mid-Afternoon:
A. 3 rounds NFT of:
3 OHS, 80% - 180#
10 Body blasters
50m bar carry, 180#
B. 1.5 mile run @ moderate pace
Time - 10:21
C. Stretch
*I'm going to swipe Shane's method of daily reporting:
Daily Report:
- Body: Knee was a bit sore during workout then really felt bad later in the evening. Stretching really helped. Shoulders are a bit sore from OH lunges the other day.
- Sleep: 10 hrs
- Nutrition: Paleo + dairy
- Notes: Overhead squats felt good considering I haven't really done them heavy since the knee injury. I'm happy that I matched my previous PR. I probably could have done 230# but I will give that a go next time. I had already hit too many heavy's by 225#. Power Snatches were tough. I couldn't keep up with my current "Randy" time. Just felt really winded during. The 3 rounds NFT was supposed to be 5 rounds but the OHS's were giving me a struggle so i dropped it to 3 rounds. 1.5 mile run felt good. My feet started burning towards the end though.
